June 16, 2020 – Masters Program

Primary Session
Mobility & Activation
Chest-Opener x 6-8 reps @ 3011

Followed by …

CrossOver Symmetry Rows x 10 reps (medium to heavy band)
CrossOver Symmetry Reverse Flys x 10 reps (light band)
CrossOver Symmetry Pull Downs x 10 reps (medium to heavy band)
CrossOver Symmetry Victory x 10 reps (light band)
CrossOver Symmetry 90/90 Drill x 10 reps (medium to heavy band)

Warm-Up Flow
Every 5 minutes, for 15 minutes (3 sets):
400 Meter Run
20 Air Squats

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

Strict Press Progressions
Every 2 minutes, for 10 minutes, complete:
Strict Press
5 reps @ 55% of 1-RM
4 reps @ 60% of 1-RM
3 reps @ 65% of 1-RM
2 reps @ 70% of 1-RM
1 rep @ 75% of 1-RM

and then . . .

Every 90 seconds, for 6 minutes (4 sets):
Strict Press
5 reps @ 65% of 1-RM

Clean Complex
Every 60 seconds, for 4 minutes, complete (4 sets):
Tall Clean x 1-2 reps @ 40-50%

and then …

Every 2 minutes, for 16 minutes, complete (8 sets):
High Hang Clean x 2 reps + Jerk

*Sets 1-2 reps @ 60%
*Sets 3-4 reps @ 65%
*Sets 5-6 reps @ 70%
*Sets 7-8 reps @ 75%

9 Minute AMRAP
As many rounds and reps as possible in 9 minutes:
40 Double-Unders
20 Push-Presses
20 Chin-Over-the-Bar Pull-Ups

35-54: 115/75 lbs
55+: 75/55 lbs; 30 Double-Unders

Upper Body Strength Finisher
Three sets of:
20 Banded Pull-Aparts
20 Banded Tricep Extensions
20 Banded Bicep Curls
Rest 2 minutes

Additional Optional Strongman Strength Accessory Session
A.
Three sets of:
Cossack Squats x 12-14 reps
immediately followed by …
Walking Lunges x 20 reps
Rest as needed

Weight is up to the athlete

B.
Three sets of:
Reverse Sled Drag x 100′
Rest 60 seconds
Forward Sled Drag x 100′
Rest 60 seconds

At-Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Every minute, on the minute, for 15 minutes:
Minute 1: 6 Lateral Lunges + 6 Lunges
Minute 2: 45 Second Knee Plank Hold
Minute 3: 10 Standing Ground to Sky Touches + 2 Inch Worms

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 18:00, perform the following:

800 Meter Jog

When the running clock reaches 25:00, perform the following:

Complete for time:
60 Backpack Sumo Deadlifts
40 Back Pack Bear Hug Squats
20 Squat Cleans with Backpack

*Every 3 minutes, including 0:00 perform 200 Meter Run

When the running clock reaches 45:00, perform the following:

Three sets of:
Hollow Rocks x 30 seconds
Rest 30 seconds
Arch Rocks x 30 seconds
Rest 30 seconds

If this gets to hard to maintain position, just hold the position without rocking

Coaches Note:
Today you get the chance to go FAST!

Decide if you want to push the run so you can pace the reps of movements or you can do the opposite and pace the run so you go hard on when you get to your backpack.

At-Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Every minute, on the minute, for 15 minutes:
Minute 1: 6 Lateral Lunges + 6 Lunges
Minute 2: 45 Second Knee Plank Hold
Minute 3: 10 Standing Ground to Sky Touches + 2 Inch Worms

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 18:00, perform the following:

800 Meter Jog

When the running clock reaches 25:00, perform the following:

Complete for time:
40 Dumbbell Deadlifts (50/35lbs)
30 Dumbbell Front Squats (50/35lbs)
20 Hang Dumbbell Squat Cleans

*Every 3 minutes, including 0:00 perform 200 Meter Run

When the running clock reaches 45:00, perform the following:

Three sets of:
Hollow Rocks x 30 seconds
Rest 30 seconds
Arch Rocks x 30 seconds
Rest 30 seconds

If this gets to hard to maintain position, just hold the position without rocking

Coaches Note:
Today you get the chance to go FAST!

Decide if you want to push the run so you can pace the reps of movements or you can do the opposite and pace the run so you go hard on when you get to your dumbbells.